A vibrant, crunchy curry spiced tofu salad that brings together colour, creaminess and just the right hint of sweetness.
1. Dice the tofu into cubes.
2. In a large bowl, add sliced capsicum, carrot, coriander, raisins and almonds.
3. In a small jug or bowl, combine dressing ingredients and whisk until well combined. Set aside.
4. Heat olive oil in a frying pan over medium heat.
5. Add tofu and cook for 5-7 minutes, turning over until the tofu is lightly browned on most sides.
6. Add tofu to the salad ingredients. Pour dressing over the top and gently mix so that everything is coated in the dressing.
7. Serve and enjoy
⦁ Add a pinch of cayenne or chilli flakes if you’d like extra heat
⦁ For added crunch, toss in sliced celery, snow peas, or shredded cabbage.
⦁ To cook tofu in an air fryer – Using paper towel, press the tofu to absorb any excess liquid and dice into cubes. Preheat the air fryer to 180°C, and air fry the tofu for 10–12 minutes, shaking the basket halfway through, until the edges are golden and lightly crisp.
⦁ To enjoy the next day - store cooked tofu, salad and dressing separately and assemble when ready to serve.
Serves = 2
Nutrition information (per serve),
⦁ Energy (2,124kJ)
⦁ Protein (29.6g)
⦁ Total Fat (24.4g)
⦁ Saturated Fat (2.7g)
⦁ Carbohydrate (34.8g), (Starch (1.2g), Sugars (33.6g), Added sugars (1.5g), Free Sugars (1.5g))
⦁ Dietary Fibre (16.1g)
⦁ Sodium (152mg)
⦁ Calcium (654mg)
⦁ Iron (7.8mg)
What you eat or don’t eat affects how you look, feel and perform. Take our short quiz to find out what foods you could introduce to help you be your best.
What is healthy eating?
Eating healthy is making sure you enjoy a wide variety of foods from each of the five major food groups daily, in the amounts recommended. The five major food groups as recommended by the Australian Guide to Healthy Eating are:
Foods are grouped together because they provide similar amounts of key nutrients and eating a variety of foods from the list above helps to promote good health and reduce the risk of disease.
How do I improve my diet?
If you want to improve your diet you have come to the right place. By completing the Healthy Eating Quiz you’ll receive instant personalised feedback and a report on your diet quality to highlight any areas where you can improve your overall eating habits. Your score is based on the frequency and variety of the foods consumed from the five major food groups mentioned above. No Money No Time can help you improve your score by providing tips, goals and suggestions. On top of this we will provide quick, cheap and healthy recipes as well as credible answers to diet hacks, myths and FAQ’s.
Is my diet healthy?
Dietary habits are different between people. Some people choose to follow a particular diet (i.e., Keto diet or vegan diet) while some have to make changes due to certain food restrictions or health conditions. If you want to know if what you usually eat is healthy, then do the Healthy Eating Quiz today to give you the answers in less than 10 minutes.
Why is healthy eating important?
Your HEQ score and personalised feedback report is based on the frequency and variety of healthy core foods you usually eat. This is important because no single food contains all the nutrients we need to stay healthy. Some foods are higher in nutrients than others and people who have a lot of variety in the foods they eat are more likely to be healthy and to stay healthy. In other words, if you can eat a large variety of vegetables as opposed to only 2-3 types of vegetables, the benefits are much greater. This type of diet also helps you to feel better, think better and perform better during your usual daily activities.
